Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Strength: Clean and jerk 2 @ 55% 2 @ 60% 1 @ 65% 2 @ 60% 2 @ 65% 1 @ 70% 1 @ 75% 1 @ 75%   Conditioning: 100m D-ball carry (100/70) 100m Farmer carry (2 x 70/50) 100m Overhead plate carry (55/45)   3 Rounds for time (15:00 cap, every 5m adds 1 second)     Post results and experiences to commentsRead more

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat! Accessory Work: 8/side Pause* single arm bent over kettlebell row 1:00 Rest   3 Rounds for quality *Pause for 2-sec at the top   Conditioning: Partner WOD, equal work 36-24-12 rep rounds of: Deadlifts (225/153) Crossover single-unders Bar-facing burpees Toes to bar   For time (25:00 cap)   Post results and experiences to commentsRead more

Conditioning: Partner WOD “Yo Adrian!” Minute 1: Partner A max calories rowed Minute 2: Partner B max calories rowed Minute 3: Partner A max box jumps (24/20″) Minute 4: Partner B max box jumps (24/20″) Minute 5: Partner A max handstand push-ups Minute 6: Partner B max handstand push-ups Minute 7: Partner A max power cleans (135/93) Minute 8: Partner B max power cleans (135/93) Minute 9: Partner A max wall ball shots (20/14) @ (10/9′) Minute 10: Partner B max wall ball shots (20/14) @ (10/9′)   3 Rounds for total score     Post results and experiences to commentsRead more

Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time (23:00 cap) Compare to Friday, 31 May 2019     Post results and experiences to commentsRead more

Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you! *Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.   Posts results and experiences to commentsRead more